Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclist alike, because a max sprint is all about your level of effort and is likely to be different from another rider.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
I’ve put this series of workouts together following the guidelines from Dr Martin Gibala. In this video his concept was explained as a total of 2:30 to 4:00 minutes of total work, using intervals of between ten seconds and forty seconds, with a Work to Rest ratio (W:R) of between 1:3 and 1:9. To optimise fitness gains in minimal duration of training there was a further recommendation to keep the workouts between 30 and 40 minutes.
I sat down with a pen & paper and wrote out a series of workouts that met the requirements above. A series that worked on a 1:3 W:R ration (from ten seconds to forty seconds), then a series with a 1:9 W:R ratio (also from ten seconds to forty seconds), then finally a series with a W:R ratio of 1:6 (you guessed it from ten seconds to forty seconds). I made sure that the total duration of maximum work didn’t exceed the four minutes. I then made some of the workouts easier by splitting the large number of reps into sets of smaller numbers. I haven’t stuck to the 40 minute limit for every workout within this series, with some workouts pushed a little above the 40 minute limit and others there is more aerobic development included. Each fortnight I’ll include a workout from this series.
Martin Gibala Intervals XX
- 10min WU Level II;
- 24x 10sec Level V+, 90sec Level I RI;
- 10min CD Level II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not over consuming at Level II, riding for ten minutes.
The main set is made up of 24 reps of ten-seconds duration sprinting at max effort, followed by 90 seconds riding at Level I for you Rest Interval (RI).
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data having done this workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
Share this post so your friends can benefit as well.
Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
Do this workout with the Qwik Kiwi Squad Today
Get my 16 week FTP Boost Training Plan with 25% off
As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.
Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan you will require a Power Meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride comfortably for 2 hours.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.